Workout 27 - RowErg - Dingo Power 
Warm Up:
8 Continuous Minutes of Rowing
4 Rounds of increasing power...
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30

Workout:
6x :20 work //:20 rest @ r24

6x :20 work //:20 rest @ r26

6x :20 work //:20 rest @ r28
 
Five Minutes of Fun: 
For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...
50 Seconds of Moderate Intensity 
10 Seconds of Maximum Power